Magnesium is important for the body. It can be found in the body’s cells as well as the body’s bones. The body requires magnesium to help with certain biochemical functions including enzyme activity.
When a person does not receive the recommended dose of magnesium or has low levels of magnesium in the body, he or she will suffer from magnesium deficiency.
There are several reasons for magnesium deficiency to occur including:
- Decreased intake of magnesium.
- Treatments and medications that lead to increased loss of magnesium.
- Certain diseases such as diabetes.
- Increased alcohol levels in the body leads to excretion of magnesium from the body.
- Excessive or chronic vomiting and diarrhea leads to a depletion of magnesium in the body.
- Decreased absorption of magnesium.
Large amounts of magnesium over an extended period of time, can be toxic if the calcium and phosphorus intakes are high. Supplements of magnesium should not be taken after meals as the mineral neutralizes stomach acidity.
Natural Sources of Magnesium
Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables.
Cereals and vegetable normally contribute more than two thirds of the daily magnesium intake.
Magnesium-rich foods are varied and are quite common which can include:
- Almonds
- Cashews
- Mixed nuts
- Halibut
- Spinach
- Potatoes with the skin
- Apples
- Figs
- Peaches
- Bananas
- Raisins
- Yogurt
- Wheat bran
- Oatmeal
- Whole Grains
- Pinto
- Kidney beans
- Soy beans
- Brown rice
- Sunflower seeds
- Sesame seeds
Functions Of Magnesium In The Body
- Magnesium helps to keep the nerves relaxed.
- It is necessary for all muscular activity.
- It is an activator of most of the enzyme systems involved in the metabolism of carbohydrate, fat, and protein.
- It is necessary for the activation of alkaline phosphatase, an enzyme involved in calcium and phosphorus metabolism.
- Magnesium also helps in the utilization of Vitamin B and Vitamin E.
- It functions with other minerals such as calcium, sodium, and potassium in maintaining fluid and electrolyte balance.
- Adequate levels of magnesium are necessary for normal neuromuscular contractions.
- This mineral is also involved in the production of lecithin.
- It prevents the building up of cholesterol and consequent arteriosclerosis.
- Magnesium promotes a healthier cardiovascular system and thus helps prevent heart attacks.
- It aids in fighting depression.
- It helps to prevent calcium deposits in kidneys and gallstones.
- It also provides relief from indigestion.
Symptoms Of Magnesium Deficiency
- Magnesium deficiency is unlikely to arise in human beings due to an inadequate intake of foods containing it.
- Deficiency may, however, occur under the same metabolic condition that leads to a lack of potassium, namely, excessive loss due to chronic diarrhea.
- Magnesium deficiency has been observed in patients with certain clinical conditions where magnesium intake or absorption has been decreased and magnesium excretion increased. These conditions include chronic alcoholism, diabetes, malabsorption syndrome, renal disease, disorders of the parathyroid gland, and post surgical stress.
- Continuous deficiency of magnesium also causes a loss of calcium and potassium from the body with consequent deficiencies of these minerals.
- Deficiency can lead to kidney damage and kidney stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism, and premature wrinkles. Magnesium deficiency increases an individual’s susceptibility to high blood pressure.
Muscle cramp is one of the most common symptoms of a magnesium deficiency. Muscles work because of calcium and magnesium.
A deficiency in magnesium will mean the loss of muscle function. With magnesium deficiency, muscles are in a state of hypercontractility, eventually causing the muscles to cramp.
Magnesium Deficiency Insomnia
Magnesium plays an important role in maintaining equilibrium in the body. With a decrease in magnesium, certain brain functions do not work properly. This leads to disorientation, confusion, and even leads to psychological problems such as depression and the inability to sleep or insomnia.
- Related Topics
- Calcium Sources and Functions:Healthy Teeth, Bones with Milk, Greens
- Magnesium Chloride Health Benefits: Uses Of Magnesium Supplements
- Vitamin D – Sources and Functions
- Phosphorus Deficiency symptoms, Sources and Healing properties
- Iodine Sources And Functions: Kelp, Watercress, Thyroxine Hormone
